REST DAY     Competitors Class: 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all Functional Fitness movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/ exercise that can be found in Functional Fitness. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed,...Read more

  Skill: Pick any Three (3) skills on the “Athletic Skills Sheet“   For quality, time, load, or completion   Strength: Deadlifts 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: “60% of the time, works every time” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Power Snatch (60% of 1-rep max) V-Ups Supermans*   For Time Compare to Wednesday, 19 June 2013 *Standard for Supermans. Lie on your stomach with legs and arms extended. Simultaneously raise both arms and both legs into a “superman” position. Pause at the top, holding that position for a distinct period, then lower back to the floor. Take your time with this exercise, don’t fly through it (pun intended).     Post skills, load and reps, time, and experiences to commentsRead more

  Conditioning: Death by Triple Threat* Kettlebell Swings (53/35) x 3 Box Overs (24/20) x 2 Cleans (155/103) x 1   For Score *With a continuous running clock, on “Go”, perform 3 KBS in the first minute, then 6 in minute two, 9 in minute 3, and so on until failure. Once failure is reached, rest one minute, and then start on the Box Jumps. For box jumps, perform 2 on first minute, and increase by 2 each additional minute after until failure. Once failure is reached, rest one minute, and then start with Cleans. For cleans, perform 1 in first minute, and increase by 1 each additional minute until failure. Score is the grand total of KBS, Box Jumps, and Cleans   Mobility: Barbell Shoulder Smash – 1:30/side Anterior Compartment Smash – 1:30/side Banded Bully – 1:30/side     Post score and experiences to commentsRead more

Strength: Back Squats 3-3-3-3-3   Find 3-rep max   Conditioning: “Indescribable” Complete as many rounds as possible in 12 minutes of: 4 Muscle-ups 7 Burpees 11 Shoulder Touches 20 Sit-ups   For Score Compare to Tuesday, 01 July 2015   Flexibility: 20 Side Leg Swings – each leg Hip Capsule Stretch – 2:00/leg Hold Middle Split – 2:00   For Quality     Post max load, time, and experiences to commentsRead more

  Conditioning: MPCF Board WOD “Battle Buddy” 20 Tire Flips (210/175) 30 meter Shuttle Runs x 4 80 Buddy Push-ups 100 meter Buddy Carry 100 Double Unders 80 Wall-Ball Tosses @ 5m (20/14) 40 Chest-2-Bar Pull-ups 20 Tire Flips   1.5 rounds for time* Post time to comments Compare to Wednesday, 03 April 2013 *Complete one full round, then do half of each exercise again. Notes: This is a Partner WOD. Each “buddy” must complete exactly half of each exercise. Tire flips and shuttle runs are to be alternated.   Strength: Squat Clean 3-3-3-3-3 @ 75%   For Quality (focus on pulling under the bar)   Flexibility: Hip Capsule – 1:30/side Overhead w/ External Rotation Bias – 1:30/side Quad Smash – 1:30/side     Post time and experiences to commentsRead more